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Nutrition to lower cortisol

So I had the 24hr saliva cortisol test and I am on the high end, but normal in the morning but do not drop by the end of the day, so when it's bedtime I have double the amount in my system.

I am working with a NP and she has recommended some PhosphatidylSerine. I also hope to add in some Rhodiola ( advised from Dr Sara Gottfried's book The Hormonal Cure)
I am also taking steps to modify my workouts to Sprint 8 style in the morning 2x/week and add in yoga and walking.
Also, I am in the midst of adding meditation, but it has not become a practice yet.

The last part I'd like to focus on is the nutrition part. My understanding thus far is that I don't want to overly restrict due to a cortisol response. But I'm feeling a bit lost. I like to have macronutrient ratios or amounts in mind. I would love to see fat loss from my middle.
Current stats:
Almost 38yrs
5'3"
143lbs
Aprox 27% body fat

I don't feel hungry if I keep calories around 1600-1800 55%Fat, 25% Protein, 20% Carb... But I'm not losing the fat.

How do you inspire your body to burn the fat that the high cortisol is telling it to hold on to it? Thanks for your thoughts!

( I have a new journal called Momto3's Journey to healing and health which has some progress photos. )

Comment

He's not talking about grains and such. Were you eating refined carbs before, or things like potatoes, squash, and other starches?

While I don't know if I agree with the ratio being THAT drastic, reducing fat and eating more starchy carbs and fruit may be beneficial to you. It's worth a try for a couple of weeks, isn't it? Especially for people dealing with hormonal imbalances, low carb can be devastating (I know many people here disagree).

"Low glycemic index foods such as eggs, meats, poultry, fish, and most vegetables tend to lower the cortisol level. If one starts with a normal morning cortisol, eating foods from the low glycemic index category every five hours during the day is needed to keep the cortisol on its normal downward track."

"High glycemic index foods, such as sugar and refined starches, cause cortisol levels to rise. For individuals who start the day with a normal cortisol level, starchy or sugary breakfast food choices can cause the cortisol to overshoot the normal range. The cortisol will likely remain elevated all day - and all night. Intervention with herbs or supplements that lower cortisol can help."

"Steps to Take for a Normal Balanced Cortisol Rhythm:

Go to bed by 10 p.m.
Eat breakfast by 7 a.m.
Eat low glycemic index meals every five hours while awake.
If you eat gluten grains, use sprouted whole grains.
Avoid sugar and excess starch.
Maintain erect posture and avoid prolonged periods of sitting or flexion posture such as fetal position during the night. (See "How to Age Rapidly - or Not," in my "Doctor's Corner," for NOHA NEWS, Winter 2002.)
Control pain.
Manage emotional stress. Following the first seven guidelines allows us to respond with more stamina and less stress to the challenges of daily life.
Confer with a health practitioner familiar with hormone function and therapies that help correct cortisol rhythm.
Meditate daily. Know that each of us prays without ceasing. Discover anew that every thought and every word is a prayer. Keep in touch with the True Source of health and healing."

"Low glycemic index foods such as eggs, meats, poultry, fish, and most vegetables tend to lower the cortisol level. If one starts with a normal morning cortisol, eating foods from the low glycemic index category every five hours during the day is needed to keep the cortisol on its normal downward track."

"High glycemic index foods, such as sugar and refined starches, cause cortisol levels to rise. For individuals who start the day with a normal cortisol level, starchy or sugary breakfast food choices can cause the cortisol to overshoot the normal range. The cortisol will likely remain elevated all day - and all night. Intervention with herbs or supplements that lower cortisol can help."

"Steps to Take for a Normal Balanced Cortisol Rhythm:

Go to bed by 10 p.m.
Eat breakfast by 7 a.m.
Eat low glycemic index meals every five hours while awake.
If you eat gluten grains, use sprouted whole grains.
Avoid sugar and excess starch.
Maintain erect posture and avoid prolonged periods of sitting or flexion posture such as fetal position during the night. (See "How to Age Rapidly - or Not," in my "Doctor's Corner," for NOHA NEWS, Winter 2002.)
Control pain.
Manage emotional stress. Following the first seven guidelines allows us to respond with more stamina and less stress to the challenges of daily life.
Confer with a health practitioner familiar with hormone function and therapies that help correct cortisol rhythm.
Meditate daily. Know that each of us prays without ceasing. Discover anew that every thought and every word is a prayer. Keep in touch with the True Source of health and healing."

Sounds like great general advice IMO!

Comment

you are quite likely short of iodine, and estrogen dominant. If you use a pure progesterone oil (Progesterelle is the one I am aware of), start taking Lugol's or Ioderal for iodine, and cut out xeno-estrogens in your environment and diet, you may end up tippy top.

Most of us are short of iodine, many dramatically so, and many women who are estrogen dominant also need more iodine and suffer PCOS, fibrocystic breast problems, and sometimes fibroids.

Comment

What types of food were you eating? Ever tried it with fruit, potatoes, dairy and a bit of meat and eggs?

@Zach- I think high cortisol is linked to my trouble sleeping. Like Momto3, I need to lose weight so am avoiding going too high carb. how do you suggest people lose weight without affecting cortisol, since it seems like any calorie/carb reduction triggers some sort of unwanted hormonal response.

Comment

Low carb diets can put stress on the adrenals and the thyroid which will definitely not lower your cortisol levels..

If you're really worried about gaining weight by upping your carb intake (which I doubt you will) eat mostly fruits and sugar (like honey) over starch (potatoes, rice, though they are still good for you).

Fructose inhibits the stimulation of insulin by glucose, so this means that eating ordinary sugar, sucrose (a disaccharide, consisting of glucose and fructose), in place of starch, will reduce the tendency to store fat.

Comment

I have never heard anyone say that high glycemic foods raise cortisol. When i googled it the only thing that popped up was from the lady you posted so that right there says something about her info.

In fact the what i repeatedly read from many sources (just just Peat followers) is that carbs and specifically sugar blunts cortisol.

As for PCOS, i dont know much about it but it would seem that elevated insulin levels play a factor. Fructose does not spike insulin the way glucose (and protein) does. I believe a low carb diet with excess protein is very damaging and can raise cortisol, cause insulin resistance and hypothyroid. Replacing some muscle protein with fruit sugar, dairy and gelatin may help.

Comment

I read the article and would agree with the progesterone issue. I've read D Sara Gottfried's book and I definitely agree that I have progesterone issue. I think that may be the root of different issues. My health history has included irregular periods from beginning, endometriosis, PCOS, infertility, hyperplasia and high cortisol. It can look confusing because typically PCOS is considered too much testosterone and endo is too much estrogen.

Thanks for the link to the article. I've only just begun the cortisol lowering supplements. I am working with a functional medicine NP and she would like to test progesterone, but I need to save up money for more testing. ( just finished treatment for H Pylori)

I just re-read The Primal Blueprint section on recommended calories and macros. I will focus on nutrient dense foods. Lower heavy cream consumption and enjoy the summer fruit season.